Apple Cider vinegar: Weight loss potion?

Author: Zainab Cutlerywala

Apple cider vinegar has a long history of usage as a home treatment for ailments such as sore throats and varicose veins. However, in recent years, several experts have focused their attention on apple cider vinegar and its potential health advantages.

It is believed that the “mother” present in the cider is responsible for most of its health advantages. These items are probiotics, which means they may help your digestive system, but there isn't enough evidence to support the other claims.

Furthermore, data shows that it may have health advantages, including assistance in weight loss, cholesterol reduction, diabetes symptoms management, and blood sugar levels lower.

However, there is a lack of study, and more research is needed before it can be suggested as an alternative therapy for any of the above.

In this article, we will gather what scientific evidence is present behind any of the uses of apple cider vinegar (ACV).

How is ACV made:

Apple cider vinegar is prepared by a two-step method.

Apples are first crushed and exposed to yeast, after which they are converted to alcohol since the yeast ferments the sugar.

The next step is, to add bacteria to ferment the alcohol further, making it into acetic acid, which is the principal active ingredient in vinegar.

Acetic acid is what gives vinegar its sour taste and smell. The health advantages of apple cider vinegar are thought to be due to this acid, according to researchers. Cider vinegar contains 5–6% acetic acid.

Mother is a material found in organic, unfiltered apple cider vinegar that consists of strands of proteins, enzymes, and friendly bacteria that give the product its murky look.

Although there are presently no studies to support this theory, some individuals feel that the mother is responsible for the majority of the health advantages.

Benefits of using ACV:

1. It may help in boosting skin health:

Apple cider vinegar is a popular treatment for skin disorders such as eczema and dry skin.

The skin is mildly acidic by nature. Topical apple cider vinegar may aid in rebalancing the skin's natural pH and enhancing the protective skin barrier. Alkaline soaps and cleansers, on the other hand, may aggravate eczema and exacerbate symptoms.

Apple cider vinegar's antibacterial qualities might theoretically help prevent skin infections associated with eczema and other skin diseases. Diluted apple cider vinegar is sometimes used as a face cleanser or toner. It's supposed to fight microorganisms and prevent dark spots.

Apple cider vinegar soaks, on the other hand, did not strengthen the skin barrier and produced skin irritation in a trial of 22 persons with eczema.

Therefore, before any treatment consult with your doctor.

1. It May help with weight loss:

Vinegar has been shown in several human trials to boost sensations of fullness. Due to this overall calorie intake will be less, thus aiding weight loss.

One study found that consuming vinegar with a high-carb meal boosted feelings of fullness, causing individuals to consume 200–275 lower calories during the remainder of the day.

Japanese scientists conducted research to find that vinegar aided with weight loss in obese people.

Adding or removing particular meals or substances, on the other hand, seldom has a significant influence on weight. Adopting a helpful and supportive diet and lifestyle habits leads to long-term weight loss.

Overall, apple cider vinegar may help people lose weight by increasing satiety, decreasing blood sugar, and lowering insulin.

1. It may help with killing microbes:

Germs and infections are eliminated with the help of vinegar.

Vinegar has long been used to clean and disinfect, as well as to treat nail fungus, lice, warts, and ear infections.

More than 2,000 years ago, Hippocrates, the father of modern medicine, employed vinegar to treat wounds.

Vinegar can also be used to preserve food. It has been shown in studies to prevent bacteria such as E. coli from developing in and ruining food. Apple cider vinegar may be useful if you're seeking a natural approach to preserving your food.

There is no solid study to back claims like diluted apple cider vinegar assists with acne on the skin.

1. It may help in lowering blood sugar levels and help manage diabetes:

Till recent times most studies are done which have shown the positive side of ACV in managing type 2 diabetes. This is a disease in which a person has high blood sugar levels since their body is unable to respond to the insulin hormone.

The best way to manage sugar levels is by avoiding a diet high in refined carbs and sugar, however, ACV may help too.

Various small studies were conducted which showed promising results, for instance in a study people with diabetes were asked to take ACV before bedtime which reduced their fasting blood sugar by 4% the next morning.

Another small study conducted on a group of 5 healthy people showed that after having ACV blood sugar levels reduced by 31.4% after ingesting 50 gms of white bread.

Conclusion:

Apple cider vinegar appears to be safe if consumed within limits and is low on calories thus there is no harm in consuming it. Though studies are limited stating any actual claims for any of the above-mentioned uses. In short, it is not a miracle potion!

References:

Ho, C. W., Lazim, A. M., Fazry, S., Zaki, U. K. H. H., & Lim, S. J. (2017). Varieties, production, composition and health benefits of vinegar: A review. Food Chemistry, 221 , 1621–1630. https://doi.org/10.1016/J.FOODCHEM.2016.10.128

Johnston, C. S., & Buller, A. J. (2005). Vinegar and peanut products as complementary foods to reduce postprandial glycemia. Journal of the American Dietetic Association, 105 (12), 1939–1942. https://doi.org/10.1016/J.JADA.2005.07.012

Lee, N. R., Lee, H. J., Yoon, N. Y., Kim, D., Jung, M., & Choi, E. H. (2016). Application of Topical Acids Improves Atopic Dermatitis in Murine Model by Enhancement of Skin Barrier Functions Regardless of the Origin of Acids. Annals of Dermatology, 28 (6), 690. https://doi.org/10.5021/AD.2016.28.6.690

Östman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European Journal of Clinical Nutrition 2005 59:9, 59(9), 983–988. https://doi.org/10.1038/sj.ejcn.1602197

White, A. M., & Johnston, C. S. (2007). Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes. Diabetes Care, 30 (11), 2814–2815. https://doi.org/10.2337/DC07-1062